Advanced 5K Program
C
5KHard
- Weeks
- 12
- Runs/wk
- 7
- Peak km
- 60
A training schedule for advanced runners who want to improve performance in the 5K race distance.
Schedule
Week 148.3 km
MonRest
Tue
Intervals6 x 800m
2 minutes rest between reps.
Wed
Easy8 km
Thu
Easy9.7 km
Fri
Tempo8 km
Fartlek. Distance includes 1 mile warm up/down.
Sat
Easy6.4 km
Sun
Long11.3 km
Week 253.1 km
MonRest
Tue
Tempo8 km
Fartlek. Distance includes 1 mile warm up/down.
Wed
Easy8 km
Thu
Easy9.7 km
Fri
Easy9.7 km
Sat
Easy6.4 km
Sun
Long11.3 km
Week 346.6 km
Mon
Easy6.4 km
Tue
Intervals6 x 800m
2 minutes rest between reps.
Wed
Easy6.4 km
Thu
Easy9.7 km
Fri
Hills8 reps
200m hill. 5k pace.
Sat
Easy6.4 km
Sun
Long12.9 km
Week 454.7 km
Mon
Easy6.4 km
Tue
Intervals8 x 400m
1-2 minutes rest between reps.
Wed
Easy6.4 km
Thu
Easy11.3 km
Fri
Easy8 km
Sat
Easy6.4 km
Sun
Long12.9 km
Week 551.5 km
Mon
Easy6.4 km
Tue
Intervals6 x 800m
2 minutes rest between reps.
Wed
Easy6.4 km
Thu
Easy11.3 km
Fri
Hills7 reps
400m hill. 5k pace.
Sat
Easy8 km
Sun
Long14.5 km
Week 660.3 km
Mon
Easy6.4 km
Tue
Intervals10 x 400m
1-2 minutes rest between reps.
Wed
Easy6.4 km
Thu
Easy11.3 km
Fri
Easy9.7 km
Sat
Easy6.4 km
Sun
Long16.1 km
Week 735.4 km
Mon
Easy6.4 km
Tue
Intervals8 x 800m
2 minutes rest between reps.
Wed
Easy6.4 km
Thu
Easy9.7 km
Fri
Hills7 reps
400m hill. 5k pace.
Sat
Easy6.4 km
Sun
RaceRace
Week 857.1 km
Mon
Easy6.4 km
Tue
Easy11.3 km
Wed
Easy6.4 km
Thu
Easy9.7 km
Fri
Intervals6 x 400m
Fast. 5k pace - 15 seconds
Sat
Easy8 km
Sun
Long12.9 km
Week 945.8 km
Mon
Easy6.4 km
Tue
Intervals10 x 400m
1-2 minutes rest between reps.
Wed
Easy6.4 km
Thu
Easy11.3 km
Fri
Hills10 reps
200m hill. 5k pace.
Sat
Easy6.4 km
Sun
Long11.3 km
Week 1045 km
Mon
Easy6.4 km
Tue
Intervals8 x 400m
1-2 minutes rest between reps.
Wed
Easy6.4 km
Thu
Easy11.3 km
Fri
Easy11.3 km
Sat
Easy6.4 km
Sun
RaceRace
Week 1138.6 km
MonRest
Tue
Easy9.7 km
Wed
Hills10 reps
200m hill. 5k pace.
Thu
Easy9.7 km
Fri
Intervals12 x 400m
1-2 minutes rest between reps.
Sat
Easy6.4 km
Sun
Long8 km
Week 1225.7 km
MonRest
Tue
Intervals8 x 400m
1-2 minutes rest between reps.
Wed
Easy8 km
ThuRest
Fri
Easy8 km
Sat
Easy6.4 km
Sun
RaceRace